A 10-Minute Bodyweight Workout You Can Do During Your Lunch Break Without Getting Too Sweaty

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Working out during your lunch break always sounds like a great idea. That is until you realize there isn’t enough time to shower and get ready all over again—dry shampoo can only work so many miracles.

The lunchtime solution is a quick routine that works your entire body in 10 minutes. That should leave you with plenty of time to rinse off, but there aren’t any high-intensity, sweat-inducing cardio moves included in workout, developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE, in case you want to skip a shower entirely. When you’re done training, you’ll be feeling refreshed and ready to tackle the afternoon—and your co-workers won’t smell a thing.

Head to the gym or find some green space outdoors and get to work. This routine doesn’t require any equipment so you can do it anywhere that works best for you. Time staaaarts…now!

How To Do The Workout: Perform each move for two minutes, taking 30-second break after each exercise.

Do as many reps as you can in the allotted time.

1. Bodyweight Squats — 2 minutes 


Whitney Thielman

  • Start standing with feet just slightly wider than hip-width apart.
  • Sit your butt back into a squat, without letting your knees go past your toes. Make sure your weight is in your heels, and keep your chest up.
  • Continue for two minutes.

~Rest for 30 seconds~

2. Push-Ups — 2 minutes


Whitney Thielman

  • Start in high plank with your hands about shoulder-width apart.
  • Bend your arms and lower your chest as close to the floor as you can.
  • Push back up to a plank.
  • Continue for two minutes.

~Rest for 30 seconds~

3. Planks With T Rotation — 1 minute on each arm with a 30-second break between sides


Whitney Thielman

  • Start in high plank with your feet hip-distance apart.
  • Now rotate your entire body to the right into a side plank with your left shoulder above your left wrist.
  • Extend your right arm to the ceiling and continue to drive your hips up.
  • Return your right arm down to high plank. Continue for one minute. Then rest 30 seconds and repeat on the opposite side.

~Rest for 30 seconds~

4. Standing Oblique Crunches — 2 minutes


Whitney Thielman

  • Stand with your feet hip-width apart and hands behind your head and elbows wide.
  • Lift your left knee toward your left elbow while you bend your torso up and over to the left.
  • Bring your left foot back to standing and repeat on the other side, lifting your right knee towards your right elbow.
  • Continue for two minutes, alternating sides with each rep.

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